Suitcase Carry for BJJ
The suitcase carry is a single-arm loaded carry that challenges anti-lateral flexion of the core. Carrying a heavy weight on one side forces the obliques and deep core muscles to work overtime to prevent leaning. This asymmetric loading builds the core stability needed when fighting grips on one side.
✓ Step-by-Step Instructions
- 1 Pick up a heavy dumbbell or kettlebell in one hand.
- 2 Stand tall without leaning toward or away from the weight.
- 3 Brace your core to resist lateral flexion.
- 4 Walk forward with even, controlled steps.
- 5 Keep your shoulders level throughout the carry.
- 6 Complete the distance, then switch hands.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Builds the anti-lateral flexion strength needed when resisting being pulled to one side during grip fighting. The single-sided load mimics the asymmetric demands of grappling exchanges.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Leaning away from the weight
- ⚠ Shrugging the weighted shoulder
- ⚠ Walking too fast
- ⚠ Not bracing the core sufficiently
🔄 Variations
- → Overhead suitcase carry
- → Bottoms-up suitcase carry
- → Heavy suitcase carry
- → Suitcase carry with pause
Track Your Suitcase Carry Progress
Log your strength training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Suitcase Carry help my BJJ game? ▼
Builds the anti-lateral flexion strength needed when resisting being pulled to one side during grip fighting. The single-sided load mimics the asymmetric demands of grappling exchanges.
What equipment do I need for the Suitcase Carry? ▼
You will need: dumbbell. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Suitcase Carry? ▼
The Suitcase Carry is rated 2 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.